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CrossFit 11/16/2018

15
Nov

CrossFit 11/16/2018

Gymnastics Warm Up:
2 rounds for quality
8 Walking Inch Worm Push Ups
10 Reverse Lunge Step
20 Second Side Plank ea Side (Scale w/ 30 second plank)

Central Nervous System Prep:
3 Rounds w/ and empty barbell
5 Deadlifts
5 Hang Muscle Cleans
5 Hang Cleans
5 Push Press

Strength:
E(2nd)MOM x 5 rounds
Power Clean + Hang Clean + 2 Front Squats @1311
Same as last week. Beat last week!!!

WOD:
EMOM x 20
1 – 5 Front Squat
2 – 50 Double Unders / 75 Singles
3 – Front Squat (add weight)
4 – 10 Box Jumps 24/20”
5 – Front Squat (add weight)

Intent: Pick the proper weights!!!

RXtra Credit:
3 sets
5 Snatch Grip BTN Sotts Press + 5 OHS @ 5050
10 Landmine Rotations (ea side)
5 Bar Pull Tuck to Inverts